[Clare Barks]

Another fantastic session today, which was my usual Glutes/Legs. Strength and energy felt really good, so I took full advantage.

Diet wise at the moment (for anyone interested!), I have a base diet plan that I pretty much follow most days, however, I also allow myself flexibility to have different foods when I want something different, or if I’m eating with others for a social occasion. I’ve been following plans and weighing my food out for so long now, that I know instinctively how much to eat in order to maintain, increase or decrease my weight and can also eyeball protein amounts, so eating out or going off plan doesn’t stress me anymore. I was able to go away on holiday for a week without scales and eating out every day, judging what and how much to eat in relation to my output, and came back just slightly under pre holiday scale weight.

I like the fact that this now allows a lot more variety in my diet and I’m also consciously listening to my body more, so I will eat more on some days when I know I need it or pull back if necessary. Same goes for my training. I am able to adjust according to my body and how I feel.

Obviously when I was emersed in bodybuilding, following a plan was necessary. Training when my body didn’t want to was necessary. Doing whatever I needed to do in order to get the results was necessary… and I loved it. The challenge was the buzz.

Now, however my goals have changed. My focus has switched to health, fitness, longevity and enjoyment. I feel so in tune with my body right now and I’m really enjoying this next chapter.

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[Clare Barks]

I would have a serving of MPS Max (For the EAAs and added electrolytes), a banana and hydrate well on wake.

I would then sip your carb drink on the way to and during your session and have another serving of EAAs mid session.

Post workout I would then have a whole food meal of carbs and protein once you feel ready to eat.

I’d also make sure your pre bed meal, the night before a training session, is carb heavy.

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[Clare Barks]

Give it a go and see how you get on. Constantly striving for perfection will just have you spinning your wheels and questioning everything. You’ve chosen this split based on your own goals, wants and needs, so now commit to it. Track your progress and adjust the volume if needed, based on your recovery. I would personally have an extra rest day in there after pull, but that’s me.

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[Clare Barks]

Today was a busy day of work. A mix of posing and massage clients, alongside my usual online work. I’ve just finished with my last client and am now going out to meet a friend for a walk.

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[Clare Barks]

One reading means nothing (For all of the reasons that have already been stated). Hold tight and see how your body responds over the coming days and weeks before making any more changes. Keep an eye on your body composition, performance, as well as scale weight; and use those as feedback.

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[Clare Barks]

Zinc Carnosine has positive effects on mucosal tissues, so it can be useful in protecting the mucus lining of the gut. It really depends on what digestive problems you’re having as to whether this would be a useful supplement for you.

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[Clare Barks]

I did an Upper session this morning at Primitive. A slightly different session than usual, as I normally train uppers at the camp gym, but Ryan and I had some photos taken there for the new clothing drop coming at the end of this month, so it was easier to train there too.

The new clothing drop is HUGE! So many lovely new pieces and some cosy winter jumpers and hoodies, so keep an eye out for the date.

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[Clare Barks]

I’d have Cream of Rice, Whey, berries and small amount of coconut oil for your pre meal, Cyclic dextrin, or ideally Sustain which has additional electrolytes, started on the way and during your session, EAAs mid session and either Cream of Rice, Whey and banana post or a whole food meal.

Make sure you hydrate well when you wake. Hydration is very important when training first thing.

I would also make sure your pre bed meal before a training day is carb heavy.

Thanks Clare. A have performance fuel and eaa from tbjp for intra. What’s the benefits of having coconut oil a have never added that into meal plan ever? Pre post and pre bed meals more carbs and then the rest levelled out[/quote]

Coconut oil bypasses the digestive system during metabolism and goes directly towards energy production, so can be beneficial to add pre training. It won’t sit heavy in the stomach like other fats either and can help to stabilise blood sugar levels.

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[Clare Barks]

I could go 4 times,for sure. From monday to friday. And im little restricted with time. I colud go maybe hour,hour and half. Thanks for answer

I would opt for an Upper/Lower split here for sure. Upper, Lower, Off, Upper, Lower, Off, Off.

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[Clare Barks]

I’d have Cream of Rice, Whey, berries and small amount of coconut oil for your pre meal, Cyclic dextrin, or ideally Sustain which has additional electrolytes, started on the way and during your session, EAAs mid session and either Cream of Rice, Whey and banana post or a whole food meal.

Make sure you hydrate well when you wake. Hydration is very important when training first thing.

I would also make sure your pre bed meal before a training day is carb heavy.

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[Clare Barks]

A super super Leg session today. I’m feeling good at the moment. I have found a nice balance between my weights and cardio based activities. I feel a lot fitter and am maintaining a physique I feel comfortable in right now. I still get an incredible buzz from training and that will never leave me, but I’m having fun exploring other avenues of fitness too.

My husband has also helped me to choose a gravel bike, so that’s another thing to look forward to exploring once I get it.

(Tuesday would normally be an upper based/circuit training day, but as I missed Sunday’s leg day due to Remembrance service, that will be tomorrow now and I did Legs instead today).

Seated ham curl x2

Belt squat x2

Leg press x3

Glute Drive x3

Leg extension x2

Sled push 3 rounds x 2 lengths

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[Clare Barks]

I’d definitely buy a decent monitor and check yourself at home, twice a day, over a few days and compare the readings.

If it’s still high, I’d be looking to improve your cardiovascular health and include Vital support, Love Heart, Heart care and Oh Mega Pharma Pro into your supplement routine if you’re not already doing so.

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[Clare Barks]

Thanks for the reply, my only question as this subject confuses me abit is pushing carbs and ruining insulin sensitivity, as I’m only 76kg 5 foot 11 and on 800g of carbs on a TD already, 90% coming from clean sources.

Only other thing is I pushed upto 6k calories on my last push up and spread it out over 6 meals, il be upto that amount of food again in the next coming weeks, is there much difference in having that amount of food spread out between 5 meals or 6 meals ? I know more frequent meals would be better but with my busy lifestyle 5 meals is perfect. Is it a case of aslong as I get the calories in that’s all that matters at the end of the day ?

In terms of keeping insulin sensitivity in check, I’d go lower in carbs on a non-training day and keep the majority of your carbs on a training day around the workout window. Keeping cardio and walks in during your gaining phase will help too, as well as utilising a good glucose disposal agent like INSURE with higher carb meals.

The amount of meals to have will primarily come down to digestion. Generally during a gaining phase, I’d opt for 5-6 meals to allow for a steady distribution of protein across the day and less volume in each meal. If you can get all your food in over 5 meals, with no digestive problems, then I don’t see an issue.

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[Clare Barks]

Sounds like you’ve got a hold of everything and taking a very sensible approach, looking at your feedback and reacting accordingly. I would push carbs up, yes, initially around the training window first. You could bump protein a little too, if digestion is good.

Do you have any other concerns or questions moving forward?

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[Clare Barks]

A usual Monday rest day today. Cardio, work, housework and general odd jobs. My youngest daughter has her birthday at the end of this month, so I’ve been getting a few bits ready for that too.

Back in the gym tomorrow 🙂

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